Barbell WOD Wednesday March 28, 2018



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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – Barbell CLUB

OHS + Snatch Push Press

heavy 1+1, 95% x 1+1, 90% x 1+1

Jerk Dip Squat + Jerk

heavy 1+1, 95% x 1+1, 90% x 1+1

Front Squat

Build to heavy 4, then: Pause Front Squat @ 85-90% of heavy 4 for 5 sets x 2 reps with 2 second pause

Additional open gym accessory work

Crossover Symmetry Shoulder Stability

Using bands, complete 10-15 minutes of crossover symmetry exercises for shoulder stabilization

e.g. reverse flies, 90/90, scaption, etc.

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